Athletic Nutrition

I . Objectives:
A. Overall body wellness
B. Improve performance (usually energy) (ATP) (Delay fatigue
onset)
C. Hereditary limitations
II. Balanced Diet 2200-5000 Calories (endurance events)
A. Carbohydrates 60-75% (training) (CHO)
Almost all American Diets are grossly deficient in CHO.
1. Refined sugar 0 chocolate, etc. (Junk) not good
2. Simple sugar - fruit juice, honey (decrease gastric
emptying) - not good
3. Complex carbohydrates - grain, fruit, vegetables (non
fattening)
4. 5% more per unit burned lentils and legumes
5. glucose in blood
6. stored in muscle and liver glycogen (beyond
fatigue), energy
7. non-bloating
8. Super concentration, loading, packing - questionable
help if good diet!!
Classic Mode
a. Exercise- moderate for seven days
Diet - 60 -125 grams (CHO day 7-3 depletion) 10%
Diet - 50 -500 grams day 3-1 warning 90%
possible heart problems -not enough energy
for the heart muscle, arrhythmia
Modified Mode
a. Exercise - training tapers of day 7-1
Diet = 50 - 60% CHO day 7-4
Diet = 60 - 75% CHO day 4-0
B. Protein 12-15%
Historically - animals strong and fast - eat animals and become
strong and fast
Fallacy
All American diets are grossly over supplied with protein.
Non Hemeiron
1. legumes - peas, beans (dried)
2. nuts and seeds
3. grains

C.

Each category missing 1 amino acid must combine 2 each

sitting heme, iron, cholesterol
4. dairy products - low fat
5. red meat, fish (good) and chicken
Fat 30%
D. 70% of total energy is provided by fat.
E. poly - vegetable oils
F. decrease total cholesterol
G. decrease HDL
H. Mono - olive oil, puritan oil
I. raise HDL
J. lower total cholesterol
K. Saturated - animal, coconut and palm oil
L. the WORST

Warning - every food source but fruit contains hidden calories

in protein.
Requirement 8 - 1.2 kg /lb. body weight
3 - 4oz / 150 lb. athlete
1.5 - 2.0 body builders????
Protein metabolism - requires a great deal of H20 which
effects production of waste products, leads to dehydration
during performance and decreases heat dissipation.
Kidneys
Fat 30%
1. 70% of total energy is provided by fat
2. Fat kicks in 30-60 minutes into aerobic exercise (present
weight gain rather than reduce)
3. Highest energy source but inefficient metabolism.
4. Adipose tissue, yields triglycerides and free fatty acids.
5. Vitamin metabolism
D.

Vitamins and Minerals - placebo effect

E. Come from balanced diet.
F. Mega doses of one inhibit uptake of others.
G. Medically diagnosed deficiency and age, iron and calcium
(life events)
H. Vitamin C - anti-histamine

E.

Water 8 - 10 glasses/day
F. H20 makes up 80% of blood which carries nutrients and
waste products
G. Necessary for metabolism
H. Necessary for heat dissipation - Warning - dehydration

I. 75% of protoplasm
J. 5 -10 lbs. of H2O is dangerous
K. 2 cups - 2 hours before contest
L. 2 cups - 15 minutes before contest
M. 5 oz - every 15 minutes during contest
* Almost all Americans do not get enough. Dont rely on thirst
mechanism.
6. Other Drinks
a. fruit juice - simple sugar, decreases gastric emptying
b. tea - coffee, possibly mobilizes fat sooner
c. Gatorade -electrolyte (prevents most cramps)
d. fructose - simple sugar
glucose polymer
exceed - glucose polymer increase gastric emptying
e. 2.5% sugar in water
basic dilute drinks with H2O 1 to 2
7. Pre game meal 500- 1,000 cal 50-60% CHO
3-4 hours prior to competition
No Sugar- kicks in insulin, insulin mobilizes sugar out of
blood into
muscle, immediate fatigue
Little protein- increase metabolism, monopolizes water,
puts stress on
kidneys
8. Fat 20%
No legumes, nuts, milk, fiber
Possible liquid diet 1 hour before
NO SPICEY FOOD
No alcohol
9. Daily i.e. 2,000 calories (Moderately Active)
-1000 cal CHO
a. 6-10 servings grain
b. 4-6 servings fruit and vegetables
- 200 cal protein
a. one serving 3-4 oz
- 200 cal dairy products
a. low fat
- 600 cal fat (1 pad butter = 50 calories)
10. Anemic- iron deficiency- heme iron
increased iron absorption

11. Vegetarian
Heme iron
Vitamin B 12 rain water, soy milk
12. Cholesterol
Endogenic
red meat
eggs

Exogeric
shell fish

Saturated fat, stimulate liver to produce cholesterol

F. Fiber - complete carbohydrate (increase water intake)
G. insoluble in H20- diabetes and cancer treatment
H. vegetables
I. grains
2. Soluble in H20-decrease total cholesterol
c. oats
d. legumes
e. fruits
SERVINGS
1 handful = cup
1 flat hand = 3 to 4 oz protein, 1 slice bread, rice
1 bowl in hand = 7 tablespoons (fat)

Weight Control 6 meals/day

1. 1-2 lbs./week
2. Body composition
3. L. B. W.
4. % fat
5. Water (previously discussed)
6. Natural food carbohydrate supplement.
Sports induced Anemia- pounding exercise - breakdown of red
blood cells, green leafy vegetables and vitamin C (tomatoes) =
Salad
Consider the Course!!!!
TRY OUT TECHNIQUE BEFORE CONTEST! DONT CUT OUT- CUT
BACK!!

NUTRITION: FACT OR FICTION?

FACT:

Carbohydrates and protein contain 4 calories per gram. Fat contains 9

calories per gram. Fat is fattening.

FACT:The average person needs 50-60% of his daily calories in the form of
carbohydrates, 15% in protein and 25-30% in fat.
FACT:Athletes need COMPLEX carbohydrates to store glycogen, which is the
form of energy that muscles store and use.
For top performance eat smart. Good nutrition is between 25 and 33% of your formula
for success. Carbohydrates are the best source of energy for athletes, but they can be
tricky.
FACT:Many carbohydrates are not beneficial to athletes. In fact, some can be
detrimental. Those are called SIMPLE carbohydrates and are the athlete's
enemy before and during competition.
Some examples of SIMPLE carbohydrates are sugar, honey, candy and pop. These
provide calories only and not energy. What they do is send false signals to your
energy system and can prohibit your muscles from performing their best.
FACT:The only GOOD carbohydrates are COMPLEX carbohydrates. Examples
are whole wheat bread, pasta, cereal, fresh fruit and vegetables.
Carbohydrates are processed and stored in the muscles as glycogen. Glycogen is the most
efficient and readily available energy source for muscles. An everyday 55%-carbohydrate
diet will allow the muscles to store enough energy for a 2-hour practice session.
Choose your pre-competition meal carefully. The main purpose of this meal is not to
supply extra energy for competition. Your body will use the energy stored from what you
ate 6 to 18 hours before competition. Your pre-competition meal is to keep you from
getting hungry during the meet. Any food, other than water, that you eat during the
competition will cost you energy. It takes energy to digest food and that is energy
you will have to use during your races. Ideally nothing should be eaten 3 hours
before a race so the stomach will be as empty as tolerable. If you want to do your
best, adhere to this principle as closely as possible. Also have absolutely nothing but
water within 1 hour of your race. 72 hours before the first day of the meet, your
carbohydrate and total calorie intake can increase. You still must have the minimum
amount of fat and protein to be able to process and use the carbohydrates. The high
carbohydrate intake should continue through the last day of the meet and then return to
your normal percentage balance of calories. Even in the off season, athletes should keep
their diet of 55% complex carbohydrates, although they must lower their total caloric
intake to avoid weight gain.
FACT:The most important nutrient to an athlete is plain water. Drink 32
ounces at least 1 hour before warm-ups and make sure that during the
meet you drink at least 32 ounces in 6 or 8 ounce servings.

Thirst is not a good indication of your body's needs. Cold water leaves the stomach
faster than room temperature water and goes to the tissues where it is needed.
Sweetened drinks pull water from the tissues into the stomach where it "puddles" and
gives an uncomfortable "full" feeling. Sweetened or salty drinks can actually aid in
dehydration which is just the opposite of what athletes are trying to accomplish.
FICTION:

Vitamins enhance your performance. Vitamins do not give energy; they

regulate body functions. If you eat properly you will get the vitamins you
need.

FICTION:

Drinking milk causes "cotton mouth." A dry mouth comes from

nervousness and dehydration.

FICTION:

Muscle cramps are caused from lack of salt. Cramps are caused by
dehydration, so drink cold water.

FICTION:

Extra protein is needed for muscle building. Most Americans already eat
more protein than they need. Excess protein is changed into FAT and
stored. The muscles would rather burn carbohydrates, so the FAT is the
last thing used for energy.

FACT:A balanced meal plan, high in complex carbohydrates will give your body
the winning edge.

SUGGESTIONS FOR EATING OUT:

PRE-MEET: Best: potatoes, tomato juice, sport drinks, dry cereal, whole wheat toast,
sucrose (gummy bears, etc.) are simple carbohydrates. OK: oatmeal,
oranges, bananas, grapes

AFTER
Best: Order salads with dressings on the side. Substitute lemon juice or
MORNING vinegar in place of creamy dressings. Select meats that have been broiled,
EVENTS:
roasted or baked. Plain sandwiches (Subway/Rax/Arbys) made without
the "stuff" on them are best. Ask them to omit the French fries or chips.
Substitute baked potato or rice whenever possible. Have cold water and
plenty to drink. Iced tea no sugar is second best. OK: raisins, peanuts
EVENING
MEAL:

Eat pasta with only enough sauce to give it flavor, but don't overdo it.
Have bread with little margarine and salad as listed above. Try steamed,
boiled or fresh vegetables and fresh fruit for desert. Drink plenty of cold
water.
Probably the worst thing to eat is a "fast food" breakfast sandwich and hash browns. If
you cannot go to a good restaurant for breakfast, at least order pancakes and go very light
on the syrup. Breakfast meats have a high percentage of fat and should not be eaten
before competition. Eggs are useless for energy, so eat cereal with skim milk and fresh
fruit.

Healthy Food Choices

for Athletes in Training
+Increase
Fish, Poultry & Beans
Baked, Barbecued, Boiled
Foods
Pasta

-Decrease/Eliminate
Beef & Pork
Fried Foods
Pastries & Ice Cream

Water, Sport Drinks

Iron, Potassium
Fruits & Vegetables

Caffienated Drinks (Soda pop, Coffee,Tea)

Sodium (Salt)
Cholesterol & Fat
Processed Snack Foods

Healthy Snack Foods

Apple Sauce
Bagels
Bran Muffins
Breadsticks
Cereal (Dry)
Cookies (Sugar Free)
Crackers
English Muffins
Fruit Cups
Fruit Roll-ups
Gardettos
Gold Fish
Graham Crackers
Granola
Jell-O
Lunchables
Marshmallows
Nutri Grain Bars
Peanuts
Popcorn
Pop Tarts
Pretzels
Pumpkin Seeds
Raisins
Rice/Corn Cakes
Rice Krispies Treats
Snack Mix
Snack Weils
Sunflower Seeds
Vanilla Wafers
Simple
Best

Beverages
Arizona Ice Tea
Fruitopia
Fruit Juices
-Apple
-Grapefruit
-Orange
Gatorade
Hawaiian Punch
Hi-C
Lemonade
PowerAde
Snapple
Sunny Delight
Twister
V-8 Splash

Bread/Crackers
Dry Cereal
Potatoes
Sport Drinks/Fruit Juices
Sucrose (Gummy Bears)

>
OK

Complex
OK for Later

Oatmeal
Bananas
Grapes
Oranges

Apples
Peanuts

Making the Grade: Drinks During Activity

Gatorade: (A) Research shows that athletes voluntarily drank 90%
more Gatorade than water to stay hydrated during exercise.
Dehydration occurred with water alone. This is because Gatorade is
formulated with the right taste that keeps hot and sweaty athletes
drinking enough to fully rehydrate. Sports drinks fuel athletes
with quick energy and fluids so they can play longer and
stronger. In fact, with half the sugar of fruit juice and soft drinks,
Gatorade is absorbed as fast as water and replaces important
electrolytes (sodium and potassium) lost in sweat.
Water: (B) Something everyone needs, but research shows that
during exercise water isnt enough-even for intense exercise
lasting less than an hour. Water provides no energy to working
muscles and lacks the light flavor, sweetness and sodium needed to
encourage athletes to drink enough. The lack of sodium also causes
athletes to excrete fluid too soon. The small amount of sodium in
Gatorade (same as an equal-size glass of milk) helps athletes hold
onto the fluid their bodies need.
Fruit Juice: (C-) A good drink, except during activity or sports. Fruit
juice has nearly twice the sugar of Gatorade and lacks sodium,
both of which slow fluid absorption. The excess sugar increases the
chance of getting a stomachache during activity. Lack of sodium also
keeps athletes from drinking enough to fully rehydrate. Research
shows diluted fruit juice lacks the taste appeal of a commercial sports
drink so people dont drink enough.
Soft Drinks: (D-) These dont cut it during exercise because they
contain nearly twice the sugar of Gatorade. This slows fluid
absorption and increases the chance of getting a stomachache during
activity. In addition, the carbonation can cause bloating which
can keep athletes from drinking enough during activity. The
caffeine in some soft drinks acts as a diuretic so athletes lose the
fluids their bodies need.